One pan tuna and broccoli dinner with red capsicum
A super simple, yet very nutritious one pan recipe for one person. A go to recipe when you don't have much time, but want more than eating tuna out of a can with a fork.
I love this meal - mainly as it makes me feel sooooo virtuous! It is incredibly quick and easy to put together, but is full of nothing but goodness! (Works perfectly for lunch)
It is also easy to modify according to your tastes, e.g. swap Walnuts, Almonds, Pumpkin seeds etc. for the Sunflower Seeds; swap fresh Salmon for canned; use dried Parsley instead of fresh Coriander.
Recipe - Serves One
From the cupboard:
- Can of Tuna 150gram tin, or size of your choice, depending how hungry you are
- Sunflower seeds (or any nut of your choice, e.g. chopped walnuts, or chopped almonds)
From the fridge
- Broccoli - cut into small pieces
- Coriander - 3 / 4 pieces finely chopped
- Red capsicum - half a small red capsicum, diced
- 1 Lemon
- Cook Broccoli by adding a small amount of water (!/4 cup maximum) to a small frypan, putting on the lid and cooking for 3 - 5 minutes until just cooked through. (Watch this carefully so that the water does not all evaporate and burn your pan) Alternatively, cook the broccoli in the microwave before adding to the frypan.
- Add tuna and warm through
- Add chopped capsicum and stir through, so the capsicum is warmed through, but not cooked, so that it remains crunchy
- Take the pan off the stove and add chopped Coriander, and handful of Sunflower seeds, then squeeze over lemon to taste
Hacks and Modifications
- Don't like, or don't have coriander - dill and parsley are both good substitutes
- Don't like or have canned tuna - fresh tuna can be used. Just poach the tuna before cooking the broccoli. Then set aside, cut into small pieces, and add back to the pan after cooking the broccoli.
- Tinned salmon can be used instead of tinned tuna
- Want a 'saucier' dish - instead of 1/2 a tin of canned tomatoes after adding the tinned tuna, and cook for 5 - 7 minutes on moderate heat to reduce down
- Want a spicier dish - stir through chilli flakes after adding the diced capsicum or add 1/2 a finely diced small chilli when you add the red capsicum
Read original blog post, including some step by step pictures
Recipes ideas for using up leftover red capsicum
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